IMG_4660CFE:

MOB/DYNWU

800m Run

60 WB

50 T2B

40 HR Pushup

30 Box Step Ups or Jumps

20 Ring Dips

10 Med Ball Cleans

800m Run

*Every 5M you must stop and do 5 Burpees

 

CF:

Ladder/Cone Drills and Agility Work

 

A. Team of 3 Speed Work

50m Sprint Relay. (Running straight away from 100m mark to Stop Sign)

3 Rounds with just Body Weight

3 Rounds with Sled (45/25)

3 Rounds with Sled (95/45)

 

B. Push Jerk + Split Jerk

8 by 2R. Working to 80%.

 

C. For Time: 8M AMRAP

18 Back Squat (135/95)

8 Cal Row

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